Summer is the season of beach dives, long sunny days, and sizzling temperatures. For some of us though, the high heat makes it more difficult to sleep, a problem specialists refer to as summer sleeplessness. What is it exactly?
Sleep and heat
A person’s sleep-wake cycle is regulated by several factors such as sunlight, external temperature, or his/her daily routine.
Circadian rhythms, which are responsible for regulating the body’s sleep-wake cycle, are themselves influenced by internal factors, such as the production of hormones like serotonin and melatonin, and external factors like our environment and the level of brightness, noise, and temperature.
According to a study conducted by the American Academy of Sleep Medicine (AASM), a high temperature in the bedroom is not conducive to proper sleep and rather makes it more difficult and less pleasant for a person to sleep. In order to sleep well, the temperature should be below 18°C. A person’s body temperature tends to drop when he/she falls asleep, and a cool room will help you sleep better.
In addition to scientific proof that high temperatures are not conducive to proper sleep, other factors may negatively affect a person’s physiological need for sleep during summer, such as:
• changes in the time of meal consumption
• increased alcohol consumption
• different exposure to sunlight.
All these factors influence our biological rhythm and consequently also our recharging phase, which is naturally provided by sleep. However, it is possible to fight summer sleeplessness by applying a few simple measures.
Tips for overcoming summer sleeplessness
The first thing is paying attention to what we eat:
• limit heavy foods, especially before going to bed, so as not to overburden your digestive system
• avoid consuming too many stimulants like coffee, tea, and energy drinks
• avoid excessive alcohol consumption, as it affects your sleep-wake cycle and considerably reduces sleep quality.
• keep yourself hydrated by drinking at least 2 liters of water a day
• don’t use smartphones and computers or watch TV for less than 1 hour before going to bed, as these devices affect melatonin secretion.
To help you sleep better, you may also want to take melatonin-based supplements and drink soothing herbal teas, especially valerian and chamomile, to help you relax and restore the proper sleep-wake cycle.
To help you fight the heat that keeps you from sleeping well, Magniflex offers a range of mattress models that will keep you cool and prevent unpleasant night sweating.